| 1000 |
1 X { |
| 1 X |
1000 |
Warm-Up |
(Choice) |
|
60% Effort |
|
| 1600 |
1 X { |
| 4 X |
150 |
Swim |
(Breaststroke) |
even paced |
80% Effort |
| 4 X |
100 |
Swim |
(Freestyle) |
moderate-fast |
80% Effort |
| 4 X |
75 |
Swim |
(Freestyle) |
moderate-fast |
80% Effort |
| 4 X |
50 |
Swim |
(Freestyle) |
moderate-fast |
90% Effort |
| 4 X |
25 |
Swim |
(Freestyle) |
sprint |
100% Effort |
|
| 2000 |
4 X { |
| 1 X |
200 |
Swim |
(Freestyle) |
Work on Perfect Technique |
60% Effort |
| 3 X |
100 |
Swim |
(Freestyle) |
Descend. Work on holding perfect technique at speed |
80% Effort |
|
| 2000 |
1 X { |
| 4 X |
100 |
Swim |
(Freestyle) |
|
90% Effort |
| 2 X |
200 |
Swim |
(Freestyle) |
Hold pace from 100s |
80% Effort |
| 1 X |
400 |
Swim |
(Freestyle) |
Hold pace from 200s |
70% Effort |
| 2 X |
200 |
Swim |
(Freestyle) |
Faster than 400 pace |
80% Effort |
| 4 X |
100 |
Swim |
(Freestyle) |
Faster than 200 pace |
90% Effort |
|
| 2100 |
3 X { |
| 1 X |
200 |
Other |
(Mixed) |
150 Swim / 50 Kick |
60% Effort |
| 1 X |
200 |
Other |
(Mixed) |
100 Swim / 100 Kick |
60% Effort |
| 1 X |
200 |
Other |
(Other) |
50 Swim /150 Kick |
60% Effort |
| 4 X |
25 |
Kick |
(Choice) |
Fast Kick |
80% Effort |
|
| 200 |
1 X { |
| 1 X |
200 |
Warm-Down |
(Choice) |
|
60% Effort |
|
| Total Yards: 8900 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |